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CrossFit Trivium – REDLINE

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PRE: Warm-up (No Measure)

Dynamic Run Warm up:

– Figure 4

– walking lunge + hip flexor

– straight leg drill (toe/heel)

– butt kickers

RUN: 1 Mile Trueform Run (Time)

This is a benchmark workout and will be retested. Although you want to do your best and post a good time, be smart and pace appropriately.

Think of each 1/4 as a percentage. “slow and steady wins the race”

1/4 @ 60%

2/4 @ 75%

3/4 @ 75%

4/4 @ 102 %

ACC: Metcon (Weight)

Accessory/Strength work:

“CURTIS P”

3 sets 5 reps

*work to a challenging DB set

DB hang Clean + Lunge (L)

+ Lunge (R) + Push Press = 1 rep